Light Bench at the Beach!!!
SATURDAY October 30, 2010
LIGHT BENCH at Boca Raton Resort
Rank = 6/10
After taking a bus to try to find a bench, I settled into the gym at the hotel – it was nice, but did not have what I needed to do a proper light bench workout. When in Rom…I benched up to a plate in the Smith Machine – crazy how it feels to push straight up when you are used to pushing back.
8 x 45
6 x 95
6 x 135
Accessories:
3 sets of push downs
3 sets of overhead tricep push downs
1 x 4 pull ups
EAT
Rank = 7/10
Weight = 163
SLEEP
Rank = 7/10 (need 8-10 hours)
LIFE-STUFF
Enjoying a few days of vacation – lots of rest lying on the beach, swimming in the ocean – biggest effort is to flip over on the lounge, dust sand from my feet…ahhhh
OCT 27TH - DEADLIFT
WEDNESDAY October 27, 2010 - Deadlift
DEADLIFT at BALLY’s
Rank = 8/10
Light back day. My collar bone is sore from doing dips – I stopped doing dips a couple of years ago because of this and today I remember why. It does not trouble my deadlift workout, just uncomfortable. Deadlifts:
8 x 135 (4 conv, 4 sumo)
6 x 185 (3 conv, 3 sumo)
3 x 235 (conv)
Accessories:
3 x 6 pull downs at 100, 120, 140
3 x 6 low rows at 120, 140, 160
20 hanging legs-up abs
EAT
Rank = 7/10
Weight = 166
Shake
Bagel with peanut butter
2 greek yogurts (16 g protein each)
1 grilled chicken breast
shake
Medium chili
shake
SLEEP
Rank = 7/10 (need 8-10 hours)
Bed from 10:00 – 5:00
LIFE-STUFF
Still on a high from the meet.
Oct 26 - Light Bench at Bally's in Miami
TUESDAY OCTOBER 26, 2010 – Light Bench
BACK TO BALLY’S in MIAMI
Rank = 8/10
I wanted to get back into the gym tonight, get some blood flowing – I felt pretty good – still a little pumped from the meet on Sunday!
8 x 45
5 x 95
5 x 135
5 x 115 with 5 second pauses on each
Accessories (light, stretching really):
1 set of 8 dips
6 x 30 lb bicep curls
6 x 35 lb bicep curls
8 x 15 lb flys
EAT
Rank = 8/10
Weight = 166
Shake
Bagel with peanut butter
2 greek yogurts (16 g protein each)
1 whole food bar = 370 calories
1 grilled chicken breast
shake
Medium chili
Salad / power greens
grapes
shake
SLEEP
Rank = 9/10 (need 8-10 hours)
Bed from 10:00 – 7:00
LIFE-STUFF
Still on a high from the meet. Body is pumped – legs are pumped – making my dress pants feel tight – I like it for some reason?
SOME BIG SQUATS - Light day for Me Sun Oct 17
SUNDAY October 17, 2010 (7 days out from CPA meet)
Big squats and benches – light day for me though
Rank = 8/10
I did what I wanted to do – blood circulation, solid form, enjoy helping teammates
10 x 55
8 x 105
5 x 145
3 x 235 x 4 sets (briefs)
Big lifts again today from everyone – check out the other logs – very motivating, great team spirit.
EAT
Rank = 8/10
Weight = 160 – scale is not budging this weekend!
Shake
3 eggs, toast
JD3 (new workout powder at gym – like it)
Steak with salad
Shake
Chicken, shrimp cocktail, rice, bread, ice cream with brownie chunks, bowl of nuts (airplane)
Shake at hotel upon arrival
SLEEP
Rank = 8/10 (need 8-10 hours)
Bed from 12m-9am (great sleep – have 10am meeting…gotta go)
LIFE-STUFF
Keep getting sick – travel + a little exertion at the gym and I’m down again. Hopefully I will battle through this in a day or two…head is great.
HOME AGAIN - Fri Night Bench Oct 15
FRIDAY OCTOBER 15, 2010 (9 days out from CPA Push Pull in Sherbrook)
GREAT TO BENCH AT HOME – Friday Oct 15th
Rank = 8/10
So nice to be home – it’s been 2 weeks this time. Flew in from Miami, went straight to the gym – Ross picked me up and had a Grape NOS waiting for me in the passenger seat cup holder.
8 x 45
5 x 95
5 x 135
1 x 165
1 x 185 (good – missed this the last couple of times I tried it)
2 x 225 (shirt on)
1 x 265 (planned opener for CPA Oct 24th)
1 x 265 (first one was sloppy on the bottom, rushed press call – second one felt much better)
Accessories (light, stretching really):
1 set of Push downs
1 set of barbell curls
1 set of fly’s
EAT
Rank = 8/10
Weight = 160 – I’ve been fooling myself on odd scales – may need to get into Ross’ ice cream stash!
Shake
Plain bagel
Burger with Fries (airport food)
Chicken breast with salad, hummus, tortilla chips, cookie (plane food)
coffee, NOS, JD3 between 6pm and 8pm – this is not going to help me sleep!
dinner at Amir’s – chicken, beef, rice, salad
shake
SLEEP
Rank = 9/10 (need 8-10 hours)
Bed from 11:30 – 8:30 (read til 9am, then sleep again til 10am –YAHOO!!) Kuma slept on bed – perfect!
LIFE-STUFF
Great to be home – little anxious settling in after being away working for 2 weeks, but got back on track by afternoon.
...AND TODAY HE IS CRIPPLED
WEDNESDAY OCTOBER 13, 2010 DEADLIFT AT BALLY’s Rank = 7/10 Bally’s – not to whine, BUT, fat, slippery smooth bars 8 x 135 (4 conv, 4 sumo) 6 x 185 (3 conv, 3 sumo) 4 x 235 (2 conv, 2 sumo) (odd numbers because I add 25’s to save trying to add full plates w/o dl helper) 2 x 285 (2 conv) 7 x 235 At 235 an older man came over to offer some advice – he told me that he is 72 years old and has always lifted with moderation. Heavy weights are hard on your knees / cartridge – he was sincere and older so I thanked him. I added a couple more 25’s and he came over again – this time he told me that his friend used to lift heavy – today he is crippled – your health is most important…I thanked him again – a younger person asked me if he was giving me advice – yup – very motivating, I said. I did 2 reps instead of the planned one. Accessories: 3 sets of pull-downs at 140 pounds x 6 reps 2 sets of low rows at 140 / 160 pounds x 6 reps 2 sets of knee raises for abs with 25 pounds (harder than I thought it would be) EAT Rank = 7/10 Weight = 166? Shake 2 eggs, bagel with peanut butter grilled chicken breast, cornbread nectarine, banana chili, salad, cornbread shake SLEEP Rank = 7/10 (need 8-10 hours) Bed from 11:30 – 6:30 (took advil PM’s – helped, but not a long term solution) LIFE-STUFF Up and down energy wise, but decent progress. Work is going well, Home to give Kuma a bath this weekend – new pillows and pillow cases for her birthday! Not feeling like really pushing yet – but it’s coming.
TUE OCT 12 - LIGHT BENCH
TUESDAY OCTOBER 12, 2010
LIGHT BENCH
Rank = 6/10
Back in Miami – commercial gym = Bally’s – narrow, low benches
6 x 95
5 x 135
5 pauses x 3 long counts x 125 (guy rushed over to help pull weight off me – thinking I was in trouble – it was nice of him)
6 x 30lb dumbbell curls
6 x 120 pull downs
8 x 15 lb flys
EAT
Rank = 8/10
Weight = 166 (up 5 pounds from low during illness)
I was thrilled to gain weight. The forced feedings were worth the effort – now hopefully I will be able to rest and get back on track lifting this weekend.
SLEEP
Rank = 6/10 (need 8-10 hours)
Bed from 10p-7a, but awake from 1a – 3a…not used to not sleeping solid – may tray ZMA – thought it helped a few years ago when I tried it
LIFE-STUFF
Still out of step with training, but maybe a glimmer of light…
OCTOBER 8 - 11 - SICK & TIRED & TRAVELING
FRIDAY, SATURDAY, SUNDAY, MONDAY – OCTOBER 8-11, 2010
SICK & TIRED & TRAVELING
Sick, travelling, resting
EAT
Rank = 8/10
Weight = 163
I made a big effort to eat – in the past when I have been sick, not sleeping well, I find that I can keep my strength if I eat a lot.
I lost 4-5 pounds being sick but with focus and help from some great cooks, I kept eating (up to 3 burgers at a time) and was able to get my weight from 161 to approximately 166.
Now the test will be this weekend to see if I have recovered my strength after a testy illness.
SLEEP
Rank = 6/10 (need 8-10 hours)
Struggling to have full nights of sleep –
LIFE-STUFF
Feeling out of step with my training – but making solid progress at work and other stuff. Hopefully getting back home and training with my crew will help me get back in step.